Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success: A Longevity Book

Go 2 days on and 3 days off. If you’re a healthy, nonaddicted person using caffeine, it can be cleared from your system nicely after 3 days. When you have it again, you’ll notice the same benefits as you did during the initial days you used it.

Mindfulness is really about noticing and tuning in to things in the here and now.

I’m a huge advocate of drinking a big glass or two of water first thing in the morning. I call this an inner bath. This will replenish your hydration levels that went down while you were sleeping, help your body to clear out metabolic waste products, and give you a sensory stimulation to help wake up your body.

the best breakfast option for most people is to go with some protein (like eggs, steak, or salmon), veggies (cooked and/or raw), and some healthy fats (like avocado, coconut, olives, or nuts and seeds).

Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.

Approximately 95 percent of your body’s serotonin is located in your gastrointestinal tract, which comes as a surprise to most people. Serotonin production doesn’t just magically happen on its own. It’s influenced by your diet, it’s influenced by your activity level, and it’s also influenced by the amount of natural sunlight you get.

This explains why Harvard researchers recommend using dim red lights at night. According to their data, “Red light has the least power to shift circadian rhythm and suppress melatonin.”

Segmented sleep is essentially going to bed early in the evening and sleeping 3 to 4 hours, waking up for an hour or two, then returning back to sleep for another 3 to 4 hours until morning. Though this might not be ideal for most people, it’s another thing to put your mind at ease and know that you are okay.

What meditation truly does is give you the uncanny ability to focus. This directly affects sleep because when it’s time to sleep, your focus should be on, well, sleep. You can take your focus and put it on what you want, instead of the bazillion other things that your mind can jump around to. Meditation is a skill, a tool, and a necessity to help y